A 10-Minute Legs Workout That Will Leave You Sore And Satisfied

If your go-to legs workout just isn’t making you feel the burn like it used to, this 10-minute challenge will bring new life to leg day. Developed for SELF by certified personal trainer Lisa Tanker, it hits all of the major muscle groups in your lower body for a well-rounded but tough-as-hell routine.

Plus, working your lower body not only has strength-building benefits, but it also plays a big role in how many calories your body burns at rest. “The leg and glute muscles are some of the largest muscles in the body, so working these muscles is great for boosting your metabolism and burning calories,” says Tanker. The more muscle mass you have, the more energy your body uses at rest, which translates to more calories burned when you’re doing nada. Since the muscle groups in your lower body are large, they’re big contributors.

The best part? You can work toward these benefits in just 10 minutes, using minimal equipment. Here’s your game plan.

Here’s How To Do This Workout:

Workout summary:

Step Up With Knee Lift — 10 reps each side

Reverse Lunge — 10 reps each side

Plié Squat — 20 reps

Curtsy Lunge With Side Kick — 10 reps each side

Glute Bridge — 20 reps

Rest for 45 seconds, then repeat this circuit one more time.

If you want to incorporate more cardio into this legs workout, do five burpees between each exercise (here’s what proper form looks like). You can also hold a 5- to 10-pound dumbbell in each hand during the first three moves to give your muscles an extra challenge.

Equipment needed: A small step or box (optional: set of 5- to 10-pound dumbbells)

Here are some helpful GIFs to get you started.

1. Step Up With Knee Lift

Step up with your left foot and drive your right knee up towards your chest. “Make sure to bring the opposite knee to 90 degrees and really squeeze the glute of the standing leg at the top of the step,” says Berry.

With control, step your right foot back to the starting position and follow with your left foot.

2. Reverse Lunge

Start in a standing position with your feet about shoulder-width apart.

Inhale as you step backwards with your left foot. Land on the ball of your left foot and keep your heel off the ground.

Now bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground. Keep your shoulders directly above your hips and your chest upright.